Tag Archives: overhead squat

Overhead Squat Triplets

Today started out a bit rough. Power outage. 2 hour delay for the girls. Meetings. Work. Morning really got away from me.

Luckily, I was able to slip into a 4:45 class with Coach Isaac. And there were a lot of folks in the later class… Lisa, Deana & Marino, Chris, Sean, Bill, Amber, Liam, and Olivia (the whole Gates clan!). Jed was there warming up as well and doing yesterday’s workout. We had quite a crew!


Isaac put us through the same warm-up we did yesterday and then we did some overhead squat work with a PVC pipe before dividing up among the various weight racks. Marino was kind enough to pair up with me today.

Barbell_Overhead_SquatsI went heavier than I was expecting. πŸ™‚

  • Warm-up
    • 45# x5
    • 95# x3
    • 115# x3
  • 5×3 OHS
    • 135# x3
    • 135# x3
    • 140# x2 (failed on rep 3 and had to drop)
    • 140# x3
    • 145# x3

Funny enough, I thought my one rep max was only 135#. I went back and looked at my spreadsheet. Turns out my one rep max WAS #145 back in July 2017. Crazy. I did that three times today.

That bodes well for the future. πŸ™‚

Thank you Marino for the guidance and Isaac for the coaching today. I appreciated the reminders as I tried to tighten my core through each rep. Only had issues on a few lifts and repeated those weights to get through them.

Now, I have to say that my right shoulder is a little ticked off at the moment… but I’m happy with how the night went. Great work 4:45 class!


Overhead for 10, then 10 more…

After doing a workout last night (4:45pm), I wasn’t quite sure how I was going to be feeling this morning. Turns out the answer is “stiff” and “sore.” Shocking, I know.

But that didn’t stop me from making my way into the box this morning for an 8:30 class with Coach Drea. And it was just me and Logan this morning taking this one on.

b04c6ed2970ac4c861a63625f42d9532We started with the new warm-up for this week. Yeah, I know it’s Tuesday, but we didn’t do this warm-up yesterday since we had such a lengthy WOD to work through. This week looks like:

  • 10 Jefferson curls w/light DB (3-count down AND up)
  • 10 Lunge and reach to sky (5/side)
  • 45 sec active pigeon/side
  • 15 straddle ball rolls forward (sit in straddle with med ball in front. Rest arms on ball and lean forward. This is one rep)
  • 10 prone weighted pass throughs (face down on ground) 2.5lb plate
  • 10 squat hold “V-raises (stay at bottom of squat, hold arms out in front. Bring one arm overhead in the snatch grip position, then switch arms) Do 5/side
  • Calf stretch 45 sec/side

After that, it was time to get our overhead working. So we did some PVC skill work for overhead squats before moving to an empty barbell. Eventually we worked on some rowing mechanics and then did a little warm-up to smooth our transitions a bit…

  • Row 100m
  • 3 OHS
  • (repeat three times, upping the weight each time)

Barbell_Overhead_SquatsToday’s workout was supposed to be at 115#, but after 95# feeling a bit rough we settled on 85# for today. And I’m glad I did because even that only lasted about half the workout.

  • 4 rounds for time of:
  • Row 500 meters
  • 115/75# overhead squats, 10 reps

My workout went ok, though I had to drop weight.

  • fastest 500m – 1:53
  • slowest 500m – 2:14
  • started with 85# overhead squats – made it 19 reps
  • dropped to 75# overhead squats for remaining 21
  • finished in 14:07 (not bad since our time domain was 12-15 minutes according to Drea)

My right shoulder is ticked at the moment. And I felt like it was far behind my head, especially in the last couple of sets. Left arm felt fine, even at 95# – but right arm was not staying put.

Logan did the whole thing with 105# and was right behind me, so he did awesome.

Thanks for the encouragement Drea! Have a great day! And I’ll be back to the box on Thursday if all goes well. πŸ™‚

Catching Up and PR Monday!

This past weekend was a bit of a blur. I skipped the workout on Friday in favor of getting a few things done and relaxing playing a video game. Saturday we did Nicole’s gymnastics class and it was a good one. Lots and lots of core and quads followed by a double-header of soccer for AJ.

eyes-304338_640.pngYesterday after the time change, I was pretty much mindless. Played more video games and accomplished NOTHING. We all need those days once in a while. But I feel really guilty as a result.

Back to work today. Back to the box today. And though my brain wasn’t really in a great spot, I did my best to shake it off as soon as we started warming up for the workout. We had a fun group for Coach Drea — Nicole, Logan, Melissa, and Sarah.

We started with one of Nicole’s fun warm-ups — lots of squatting and stretching. Then we moved to PVC and empty barbell warm-ups for overhead squats. And we moved on to putting some weight on the bar.

Last time we did overhead squat PRs, I made it to 145# back in July. For a guy who started five years ago and could barely hold a PVC pipe overhead, that was a big deal. And a few weeks ago we did 5x OHS and I made it to 115#, which was great.

Today? I wasn’t sure what I was going to hit. Drea said to shoot for 75% or so to start and see where you landed, so that’s what I did.

  • Warm-up: 45#, 75#, 95#
  • 105#
  • 115#
  • 125#
  • 135#
  • 145# (old PR)
  • 150# (5# PR)
  • 155# (10# PR)

Here’s the crazy part. 145# felt better than 135#. And 150/155# felt better than 145#. The heavier I got, the better it felt. How weird is that? I felt like I could have pushed farther, but we ran out of time. And that’s fine – leaves me some room for next time I guess. πŸ™‚

Logan managed a 20# PR as well, so I know I wasn’t alone in seeing a few gains today. Good work! And thank you Melissa, Nicole, and Drea for the encouragement. I will do my best not to minimize PRs. πŸ™‚



All Overhead Today

This weekend was entertaining. After doing the Saturday gymnastics WOD, my back was very unhappy with me. We then sat in howling wind for Mickey’s soccer game and drove to the Denver Tech Center to cheer on AJ’s team, though she wasn’t playing. My body wasn’t a happy place for a while.

1xpb3dSunday I ate too much (fat & happy), watched football, and got some writing done, then drove to the Denver airport to pick up Ev. Got home about 12:30 this morning.

Did that mean that I would be smart and skip crossfit this morning? Hell no. It’s Monday. Gotta go!

Got everybody else up, moving, and on their way. Worked a bit. And then headed to crossfit.

Today’s workout was… overhead all day. How was my cranky body going to handle that, I wondered? The answer came during the warm-up… some parts better than others.

Thankfully I was not alone. Coach Drea had Nicole, Todd & Melissa, Connie, and Logan this morning. πŸ™‚

Overhead-squat-1We did some shoulder mash (it was a midnight smash! we did the mash…), some light windmills (I left the plates on the floor), some prone PVC passthroughs, some sky reaches, couch stretch, and some overhead squats with a plate before going through the movements for today:

  • Overhead Squats
  • Snatch Balance
  • Hanging Squat Snatch

We warmed up all of these with a PVC pipe first and then found a friendly squat rack to set up with an empty barbell and some weights. Before long, we were off and running.

  • Overhead Squat 5-5-5
  • Snatch Balance 3-3-3
  • Hang Squat Snatch 1-1-1

Now we did OHS a few weeks ago (OHS x5) and I stayed pretty low on weight, starting at 95# and going down to 85#. Though it was a rough start this morning, wasn’t sure where I’d end up, so I started low again and worked my way up.

  • 5x 65# OHS (felt good, but felt like my knees were going forward))
  • 5x 85# OHS (still felt good)
  • 5x 115# OHS (all felt good but the middle one)

That was 20# heavier than just a few weeks ago and it felt pretty good. Who knows where my 1RM will be if we try that again? My old 1RM is 145# and after doing five decent OHS at 115# I’m sure I can do 135# and probably match 145#, if not exceed it.

Then we did the Snatch Balance…

  • 75# x3
  • 95# x3 (kinda ugly)
  • 95# x3 (a bit better)

1xpdhcAnd finally the hanging squat snatches:

  • 75# x1 (was one of those “OMG, what did I just do lifts” where it felt awkward the whole way)
  • 75# x1 (much better)
  • 95# x1 (not awful, but my feet went way wide on the jump)

I’ll take that all the way to the bank.

Here’s the funny. I didn’t start feeling the bruises on my thighs from the pullovers on SaturdayΒ until I started doing the hang squat snatch. And was “yup — they’re there!” And I was feeling my abs from all the planks and toes-to-bar work and everything on Saturday.

It’s always fun to see what you’ve done to yourself two days after the fact. πŸ™‚

Anyway… Great work everybody! And thanks Drea for a fun class!

Lurong 2017 Workout #1 Redux

We’ll talk about the nutrition side of the Lurong Summertime Challenge 2017 another day, but today we retested on the 1st workout of this challenge. (We did this back on May 15…)

I headed in with the girls to the 8:30 class with Coach Drea today and we had a great set of folks join us — Nick & Lisa, Todd & Melissa, Connie, and Sarah.

Overhead-squat-1We started with about 10 minutes of mobility on upper body and anything else that needed work with a foam roller and lacrosse ball, then did a three round warm-up:

  • 100m row* or run/30 seconds on Assault bike
  • 8 overhead squats (with empty barbell or PVC – I used PVC)
  • 8 push-ups
  • 8 hollow body rocks

And then we did a lot of skill work with snatches and an empty barbell before grabbing a box, adding weight, and trying 3 reps each of:

  • power snatch
  • box jump
  • overhead squat
  • box jump

After trying the power snatch at 95#, I decided I’d drop the weight. So I went to 75#, which is what I thought Level 2 was. Apparently even THAT was overachieving for this workout. L2 was apparently 65#. Oops.

box-jump-failSo I did L2, but 75#/20″. Both girls scaled the weight but did 20″ box jumps.

  • 5 Minute AMRAP of:
    • 10 Power Snatches
    • 10 Box Jumps
  • Rest for 2 Minutes
  • 5 Minute AMRAP of:
    • 10 Overhead Squats
    • 10 Box Jumps
  • Rx 95/65# & 24/20″, L2 65/45# & 20/16″, L1 45/35# & 16/12″

Last time I made it through 96 reps with a 95# bar and 20″ step-ups (into but not through the 3rd round on either movement). This time (with less weight), I made it through 3 full rounds of each:

  • Three rounds flat of the Power Snatches & Box Jumps/Step-ups (60 reps)
  • Three rounds plus 4 more OHS of OHS and Step-ups (64 reps)
  • Total: 124 reps (28 reps more than last time!)

1kiekqFunny enough, looking back — that’s what Ev got the first time she did this workout with 55#. So I feel better. πŸ™‚

The girls each got through two rounds of each movements, plus:

  • Slight adjustment – apparently had the girls’ scores reversed
  • AJ: 46 + 53 = 99 reps total (front squats instead of OHS)
  • Mickey: 45 + 47 = 92 reps total

So they did great. Everybody did. Great work!

On to the rest of the day…

Overhead then row forever…

Last week was a blur. Finally, Sunday in the middle of the day, I felt like I came out of the fog that started the Monday prior. Today I’m back in an allergy-induced haze, but still humming along better than I have been… so I guess I won’t complain. Much. πŸ™‚

Today it was just me heading in for an 8:30 class at CrossFit Continuum. Felt good to get back to the “normal” routine this week. Coach Bill was there and we were joined by Jenny, Todd & Melissa. Fun crew for a Monday morning.

Started with a bit of mobility, ran a 400m, and then did some warm-ups with a PVC pipe:

  • PVC pass-thrus
  • Hollow-body rocks in an overhead position with a PVC pipe on the floor
  • Front squats
  • More pass-thrus & hollow body
  • Back squats
  • More pass-thrus & hollow body
  • Overhead squats

Once we were done with that, we warmed up further with an empty barbell and some overhead squats before starting to add weight. I warmed up with 45# and 75# before we started working through five sets of 3:

  • 95# x3
  • 95# x3
  • 105# x3
  • 105# x3
  • 110# x3

Except for my wrists (thank goodness for wrist wraps and knee sleeves), I actually felt pretty good today and Bill seemed happy with my reps, which was nice. The week off where I was sick seems to have done some good to help my body recover.

Once all that was done, we had a metcon:

  • 5 rounds
  • 5 minutes of rowing
  • 5 minutes of rest

I only did the full 5 minutes of rest the first round. The rest of them I just waited until the display on the rower timed out and started again. Had a nice chat with folks while we rowed forever.

The power went out in the building sometime in the 2nd 5 minute row, but the rowers had their own displays and were on battery so it didn’t matter. We had some light coming in the window so it wasn’t too bad and really didn’t affect us much. πŸ™‚

By the time I was done, I covered about 5350m. Averaged a bit more than 1000m each round without really pushing too hard.

Honestly it just felt good to get back to moving some weight and then getting my sweat on for the longer row. Β I didn’t feel like I was redlining, but pushed a bit. It was nice just to be breathing. Β πŸ™‚

Thanks Bill and great work folks!

It is Monday, right?

Today has been plagued by the sense that it’s Tuesday even though all the signs clearly show that it is not. What the heck is going on in MY head today?

With two meetings this morning, I missed the morning workouts (Ev got in for an 8:30 class) but headed in for a Noon class. And it is never a good sign when you are tired before your workout. πŸ™‚ We had Coach Drea today – along with Amber, Kelli, Andrew, and Leah.

Kelly Starrett makes it look easy!

We started with some couch stretch on the wall – and I have to say there’s a noticeable difference between my left side (crappy) and my right side (happy). So that’s always entertaining. From there we did some work with a foam roller or lacrosse ball (I worked my quads since my left knee/hip didn’t like the more upright couch stretch). And then the fun began.

Drea had us do a barbell complex with an empty barbell (45# for me) ten times:

  • Muscle snatch
  • Push press
  • Overhead squat
  • Sots press

Um, I did great with a 45# bar until I tried to lower the overhead squat to my shoulders behind my head. And I did worse for the Sots press. Neither shoulder was tracking well. I dropped to a 35# bar after a couple of sets and it wasn’t any better, then I moved to a PVC pipe for some sotz press. We’ve done it with PVC before but I’ve never tried it weighted – looks like I need to.

1ci6wdTo say the least, I didn’t get through 10 complete sets. And the sets I got through were ugly as sin. But we weren’t done there.

Next we did a combination of double- or single-unders and muscle snatches.

  • 15 doubles (or 30 singles) and 5 snatches
  • 30 doubles (or 60 singles) and 10 snatches
  • 60 doubles (or 120 singles) and 15 snatches

That took a little while, but at least it felt a bit better than those sotz presses.

Finally we got to the workout, which was from the 2014 Open – 14.1. A 10 minute AMRAP:

  • 30 double-unders (or 60 singles)
  • 75# power snatches (15 reps)
Ready for my AMNAP

First, the good – it was only 10 minutes. Next, the bad. Did Drea drain all the oxygen out of the room before we started? Geez!

I made it through three complete rounds plus the single jump ropes and 6 power snatches (3 + 36/66 w/75#).

Then she wanted us to run 400m or be on the rower or assault bike for 2.5 minutes. My left hip started twinging about 1 minute in, so I called it good and did some pigeon stretch to try and work out the hip.

Than I came home. πŸ™‚ And now I’m ready for a nap!

Thanks Drea and great work everybody!!